Please enjoy this picture of me crossing the finish line at the SGTRI...it only cost me $18.95 for 895kb. They could have at least given me a MG worth of data for that price.


Intervals on StepMill
1:20 @ 140 speed
1:20 @ 50 speed
x 10 rounds

15:00 max rounds of
5X pull-ups (strict)
5X "proper" push-ups (release hands at the bottom)

rest 4:00

15:00 max rounds of
5X dips
10X back extensions

run 2 miles: Moderate pace the first mile / faster then race pace the second mile